"Later Han Dynasty": "If you are unhappy, you should take birds as the role."

In the pre-Qin period, the ancient people's fitness took "self-cultivation" and "longevity" as the theme, that is, "timely fitness". During the Han and Wei Dynasties, the element of "sports" was added-"doing gymnastics".

During the Han and Wei Dynasties, the most popular gymnastics of the ancients was called "Introduction", which was the earliest existing aerobics with medical care function in China. Guidance, also known as "guidance", is an early form of qigong, which appeared in the documents of the pre-Qin Dynasty. There is a saying in "Zhuangzi's Foreign Articles Deliberately": "Those who guide by this way, those who cultivate themselves, are also the pets of Peng Zushou." Peng Zu is the legendary birthday girl and the most influential person in ancient times.

But guidance should become a popular fitness method in Qin and Han Dynasties and beyond. Many famous people recorded in Hanshu and Houhanshu practice quoting classics. For example, Sean, the founding hero of the Western Han Dynasty, appreciated this guidance very much. According to historical records, Sean "is willing to abandon human affairs, and wants to be self-sufficient, but learn to avoid the valley, lead the way and be intellectual." What kind of aerobics is introduced? In the 1970s, a colorful silk painting was unearthed from Mawangdui Han Tomb in Changsha, Hunan Province, which showed modern people the real action map. The silk painting depicts 44 people who are guiding, and it is also marked with simple action instructions.

The introduction is more complicated. At the end of the Eastern Han Dynasty, a simplified version of aerobics "Five Birds Play" appeared. Wuqinxi is also called Wuqinxi. According to The Biography of Fang Shu in the Later Han Dynasty, its inventor was Hua Tuo, a famous doctor in the late Eastern Han Dynasty, who imitated the postures of five animals: tiger, deer, bear, ape and bird. When you are not feeling well, do five bird exercises: "If you are not feeling well, start bird play. I am sweating like a pig, and I want to eat and drink, because I am powdered and my body is light. "

Wuqinxi, which imitates animal movements, is actually what modern people call "bionic fitness method", which was recorded in the pre-Qin period. "Zhuangzi Waipian Deliberately" said: "Bears are stretched by birds, only for longevity." The so-called "bear penetrates the bird and stretches" means pulling up like a bear crawling and stretching like a bird.

"Bionic Fitness Method" has since become a means of health preservation in China. "Eight Duan Jin", "Sixteen Duan Jin" in Song Dynasty and "Taiji Zhuan" in Qing Dynasty all contain bionic movements.

The Tang dynasty preferred "dry bath"

Qian Jin Ji Fang: "After eating snacks on weekdays, I rub my stomach with my hot hands."

The ancient people's concept of fitness was very mature in the Tang Dynasty, and the available fitness methods were quite rich, such as eating, living, regulating qi, etc., which were all popular fitness and health preservation methods at that time. It is worth mentioning that "health massage", which can be seen everywhere in modern streets, became popular in the Tang Dynasty.

Massage, also known as massage, is one of the traditional Chinese medicine therapies in China. It was used to treat diseases when Bian Que, a famous doctor in the pre-Qin period, lived. The Biography of Historical Records of Bian Que records "pressing cases", which is a method of massage and drug application. In the guide map unearthed from Mawangdui Han Tomb, typical massage actions such as back pounding, chest caressing, waist rubbing and knee rubbing were also found.

In Tao Hongjing's Record of Nourishing and Prolonging Life in the Southern Dynasties, there is a "guided massage", which refers to the massage technique as "dry bath": "When you want to lie down at night, you often wipe your body with your hands, which is called dry bath to dispel pathogenic wind." Although massage was not invented by people in the Tang Dynasty, it is a fact that people in the Tang Dynasty liked massage very much, which may be related to the good living conditions in the Tang Dynasty and people's emphasis on the quality of life. Sun Simiao, a famous doctor and fitness expert in the Tang Dynasty, praised massage as a way of daily fitness.

Sun Simiao recorded two popular massage techniques in his book "Preparing for Emergency", one was "Tianzhu Massage" from abroad, and the other was "Laozi Massage" invented locally. These two kinds of massage are self-massage, and "Tianzhu massage" is particularly effective for the health care of the elderly as long as it is 18 knots (18 potential). "But if the old man can do this three times a day, he will be able to get rid of all diseases, walk and run, replenish his body, prolong his life, eat, be alert and not tired after one month."

Massage can be divided into active (self) massage and passive (others) massage. Passive massage is assisted by people with certain skills. Sun Simiao himself was the best person in the Tang Dynasty who was good at massage techniques. It is said that he lived for more than 65,438+000 years. According to Qian Jin Ji Fang, Sun Simiao has the habit of "rubbing his stomach after meals": "After eating snacks on weekdays, rub his stomach with hot hands."

Massage can be carried out in various parts, such as rubbing head, face, feet and legs. Among them, "rubbing the abdomen" is the most popular, which is told by later generations. Nine turns to prolong life, compiled by the Qing Dynasty, is a fitness method that mainly massages the abdomen: "The method of rubbing the abdomen, moving to be quiet, moving to be quiet ... is endless, so there is no need to burn Dan with medicine, and it will prolong the effectiveness of the ear." This method is also called "fairy rubbing belly", and each method has pictures and explanations, so it is also called "diagram of eliminating diseases and prolonging life"

In the Ming and Qing Dynasties, health massage has become a popular fitness method as it is now, and massage services can be provided in bathrooms and barbershops in the Ming and Qing Dynasties.

Song dynasty was keen on "stepping on the foot as a car"

Complete works of Su Dongpo: "Make it easy to work, step by step."

According to the article "The New Use of Empress Dowager Zhao" in Zhao Ce Si, the Warring States Policy, in the pre-Qin period, the minister of Zhao left his head to recover by walking. "If you spend three or four miles a day, you will benefit from eating less and keep in harmony with your body."

Judging from the ancient books found in Mawangdui Han Tomb, people in Qin and Han Dynasties had a deep understanding of walking, and the unearthed "health-preserving prescriptions" included "walking" prescriptions and "galloping" prescriptions. Sprint is running, and one of the fitness methods is: "People who want to walk without foot pain, take three steps to the south ..." It probably means that if you want to walk for a long time without foot pain, you must "walk" to the south, which is a bionic walking posture.

Walking should be done in the morning. The "Four Qi Theory" in the Yellow Emperor's Internal Classic Su Wen advocates: "Lying at night and getting up early, striding to court". While doing morning exercises, the ancients also had "evening self-study", and taking a walk before going to bed after meals helped them fall asleep. Yanzi Yin Shu Health said: "When you fall asleep every night, you walk a thousand steps in the room, and then you will get a pillow."

In the Song Dynasty, walking was especially favored by many celebrities. In the Northern Song Dynasty, there was a "gifted scholar in the world" named Zhang, who worked as an official in Nanjing (jiangning house). He has the habit of doing morning exercises and has walked five miles every morning for many years. According to Zhang's biography, he lived to be eighty-five. Another talented person, Su Dongpo, loves morning exercises more than Zhang and runs every morning. It is said that you will stop sweating every 10 mile. According to the Complete Works of Su Dongpo, Seventeen Poems on Parting, Su Dongpo thinks that "he is a person who is good at fitness, so that he can relax his work and work step by step, so that his four bodies can be immersed in the changes of cold and heat, and then he can be strong and adventurous." According to the records in Dongpo Health Collection compiled by Wang Mingru-xi, Su Dongpo thinks that there are four secret recipes for his longevity, one of which is "take a step as a car", "take a step" and "walk slowly", that is, take a walk.

Su Dongpo is also a fitness expert. His regimen is called "Su Zi Shu" and "Broken Fiber Skill". A kind of "Xiangquan health-preserving exercise" is mainly composed of routines such as "walking", "lying", "climbing" and "bridge", in which "walking" is combined with "walking".

But if the weather was bad or the air was polluted, the ancients did not advocate morning exercises. In the Ming Dynasty, Shen Shi also had a similar view in Taking a Photo: "It is not advisable to travel far in the fog."

"Martial arts" prevailed in Ming and Qing Dynasties.

"Historical Materials of the Boxer Rebellion Archives": "Good people talk about martial arts and practice boxing sticks"

Compared with the past dynasties, since the Yuan Dynasty, China people's body-building methods have undergone new changes, and Wushu has become the first choice. The so-called "martial arts" means practicing martial arts. Martial arts can be divided into broad sense and chivalry, and the broad sense of "stopping brothers" belongs to martial arts; Chivalry only refers to unarmed combat technology, which is accomplished through physical movements. If the extension is narrowed, Wushu is a "fist". If you don't know boxing, you can't talk about Wushu. Qi Ming Ji Guang's "Ji Xiaoshu's Heart Boxing Classic Yao Jie" holds that "his boxing is also the source of martial arts."

During the Ming and Qing Dynasties, Wushu became a popular fitness method, which was not unrelated to the policy of banning martial arts in the Yuan Dynasty. In the Yuan Dynasty, people in the Central Plains were forbidden to hide weapons, and even kitchen knives could not be owned at home casually, which made unarmed combat technology quietly popular among the people.

The Ming Dynasty directly promoted the development of Wushu. Martial arts are supported from the army to the local government. In Qi Jiguang's New Book of Ji Xiao in Ming Dynasty, Volume 4, On Important Forbidden Soldiers, it is said that "all martial arts are not official business", but "self-defense, saving lives by killing thieves, and sticking to the bone itself".

In the Ming Dynasty, there were many schools of martial arts, and "eighteen martial arts" appeared, each with its own regional characteristics. There are both "southern boxing" and "northern leg", and there are also differences between "inner family" and "outer family". Nowadays, the three schools of Shaolin, Wudang and Emei, which are respected by martial arts practitioners, are all mature in the Ming Dynasty. Shaolin Wushu, for example, was already on a Chinese odyssey. The Ming Dynasty's "Five Miscellaneous Men's Department" said: "Shaolin Temple in Henan Province has no boxing, and its monks are dozens of enemies."

The policy of "no teaching and no boxing" in Qing Dynasty pushed Wushu fashion to the extreme. According to the Historical Records of the Boxer Rebellion, in April of Guangxu's 26th year, Rong Lu, governor of Zhili, wrote in his memorial: "Good people can't help talking about martial arts, practicing boxing sticks and self-defense, which is an example."

The original intention of "Bubu Boxing" in Qing Dynasty was not to "keep fit", but to "prevent aggression" and "guard against thieves", but objectively promoted the development of Wushu fitness. The most popular and popular biography of Taiji appeared in Qing Dynasty.

This "martial arts" trend has been affecting today's folk fitness fashion. It is worth noting that during the Ming and Qing Dynasties, while practicing martial arts, people also loved "practicing martial arts" to keep fit. Westerners call China Wushu "China Kung Fu", which is related to this.